Push day اليوم الأول

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

4 Sets

10 Reps

مركب Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

4 Sets

12 Reps

مركب Rest

Close-grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Close-grip Incline Dumbbell Press

5 Sets

12 Reps

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

Dumbbell Upright Row

5 Sets

12 Reps

كتف كانبي Rest

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Dumbbell Triceps Extension

4 Sets

8 Reps

عزل Rest

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

Dumbbell Skull Crusher

4 Sets

10 Reps

عزل Rest

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

Dumbbell Shrug

3 Sets

12 Reps

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